WOD 4/30/2014

WU:

Jump rope Double-unders, 90 seconds
8 Clean and Jerks
6 Clean and Jerks
4 Clean and Jerks
Jump rope Double-unders, 90 seconds


Five Rounds for time of:

30 Glute-ham (GHD) sit-ups
25 Back extensions

WOD 4/29/2014 "Barbara"

"Barbara"

Five rounds each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3 minutes between each round.

Compare to 9/8/2013

“Barbara”, Not just any Girl

Barbara is more than just one of the CrossFit workouts named after a girl.  To me this is a hero WOD with personal meaning.  It has just as much significants, to me, as any other hero WOD.  Barbara was my first CrossFit workout (I don't believe in coincidences), something that I wrote about the last time we programmed this workout (see the blog post 9/8/2013.)  Today as we are doing this workout again, I will be thinking about one of my personal heroes.  Barbara was not just my first CrossFit workout, she is a teacher who influenced me (and countless others) in so many ways.  She is one a a few of the most influential teachers (people) in my life.

Barbara (Barb) Patterson is a teacher at Front Range Community College in Fort Collins, Colorado.  When I was in high school I took a Forestry and Wildlife course that she taught.  It was Barb who introduced me to the career of Wildland Fire Fighting, encouraged me to teach (some of my earliest leadership development), and made me realize I could pursue a job that involved working in Natural Resource Management.  She has a way about getting students excited, igniting that spark which leads to passion.  Her influence and teaching has led many others towards a career in fire.  I know of a handful of smoke jumpers in Alaska, an FMO (Fire Management Officer) in Colorado, and other leaders in Fire Management.  Her influence goes deep with in the Fire Management ranks, but also, I’m sure there are countless other leaders working in the Forestry and Wildlife Management fields who came through Barb’s classes.

This is my way of honoring Barb, saying thank you for giving so much to your students, and acknowledging the deep and lasting influence she has had on my life.  I don't believe teachers get the credit and respect they deserve in our society.  I encourage you to give a shout out to one of your own today!

WOD 4/28/2014

Ten Rounds for time of:

Row 1 minute
Rest 15 seconds
Ring Dips 30 seconds
Rest 15 seconds

Smolov's Squat Routine:

4 sets of 9 at 70% of Max

WOD 4/25/2014 ("Tabata This")

"Tabata This"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-ups
Rest 1 minute
Tabata Push-ups
Rest 1 minute
Tabata Sit-ups

Score is the least number of reps performed for each exercise.  Unit for row is "calories".

WOD 4/24/2014

Three rounds for time of:

50-calorie row
15 Handstand push-ups
50 Double Unders

WOD 4/23/2014

With a 15 minute continuous running clock complete as many reps of each:

Double-unders, 1 minute
Kettlebell swings, 2 minutes
Wallball shots, 3 minutes
Burpees, 4 minutes
Turkish Get-ups- 5 minutes

Then:

1 set of 5 Back squats @ 82.5%

WOD 4/22/2014

WU:

400 M Run

3 rounds of:

8 med ball cleans
8 chin ups
8 Roll to pistols or roll to candle

WOD:

Squat Clean 1-1-1-1-1

Then:

For time:

100 Pull-ups
100 Wall Ball shots

WOD 4/21/2014 (The Shoulder Killer)

Shoulder Killer

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

(Compare to 1/3/2014)

1 set of 5 Squats @ 80%

WOD 4/18/2014

WU: 2 X
Run 200 M
25 squats
10 lunge steps
5 walk out push-ups

Smolov's Routine Lunges

Dumbbell Bulgarian Squats 3 X 8

WOD:
"Cindy"

20 minute AMRAP of:

5 pull-ups
10 push-ups
15 squats

WOD 4/17/2014

10 rounds of:

1 minute of Rowing
Rest 15 seconds
30 seconds of 95# shoulder press
Rest 15 seconds

Note calories rowed and number of shoulder press reps.

WOD 4/16/2014

Warm-up:

"Mini Metcon" of some sort

Power Snatch 5-5-3-3-3-1-1-1-1-1

Smolov's Squat Routine (or 5 sets of 5 @ 75%)

Back Squats 3 X 8 @ 70% of max, 5 @ 75%, 2 x 2 @ 80%, and 1 @ 90%.

WOD 4/15/2014

Smolov's Squat Routine 

Back Squats 3 X 8 @ 65% of max, 5 @ 70%, 2 x 2 @ 75%, and 1 @ 80%.

Then:

Weighted pull-ups 5-5-3-3-3-1-1-1-1-1

WOD 4/14/2014

Smolov's Squat Routine

Back Squats 3 X 8 @ 65% of max, 5 @ 70%, 2 x 2 @ 75%, and 1 @ 80%.

Then:

10 rounds of:
1 minute of Rowing
Rest 15 seconds
30 seconds of push-ups
Rest 15 seconds

WOD 4/11/2014

With a clock set for 12 minutes complete as many reps of:
1 minute of 30" box jumps
1 minute of 115# sumo dead lift high pulls
2 minutes of 30" box jumps
2 minutes of 115# sumo dead lift high pulls
3 minutes of 30" box jumps
3 minutes of 115# sumo dead lift high pulls

Then:

Power Clean 5-5-3-3-3-1-1-1-1-1

WOD 4/10/2014

"Justin"

30-20-10 reps for time of:

Body weight back squat
Body weight bench press
Strict pull-ups

WOD 4/9/2014

Hang Squat Snatch 5-5-3-3-3-1-1-1-1-1

Then:

Row 500M- 4 times with 2 minutes rest between each.

WOD 4/8/2014

With a 12 minute clock complete:

1 minute of Double Unders
1 minute of 50-lb dumbbell snatch
2 minutes of DU's
2 minutes of 50-lb dumbbell snatch
3 minutes of DU's
3 minutes of 50-lb dumbbell snatch

Note number of reps for each set.

Then:

CrossFit Total

BS 1-1-1
SP 1-1-1
DL 1-1-1

WOD 4/7/2014

"Taylor"

4 rounds for time of:

400 M Run
5 Burpee muscle ups

Wear a 20# vest or body armor if you have it.

WOD 4/4/2014

20 Minute AMRAP of:

10 Strict handstand push-ups
20 strict pull-ups
30 alternating jumping lunges

WOD 4/3/2014

Hang Power Snatch 5-5-3-3-3-1-1-1-1-1

Then:

20 Minute AMRAP of:

10 strict knees to elbow
20 one legged squats, alternating
30-ft handstand walk

WOD 4/2/2014

Hang Squat Clean 5-5-3-3-3-1-1-1-1-1

3 rounds for time of:

800 meter run
Rest 2 minutes

WOD 4/1/2014

Zimmerman

Complete AMRAP in 25 minutes of:

11 chest-to-bar pull-ups
2 deadlifts, 315#
10 handstand push-ups